NIFS Healthy Living Blog

With busy class schedules, homework, exams to study for and papers to write, not to mention wanting to have something of a social life, trying to stay fit in college can really be a challenge. On top of this, many students hold some form of a job where they work between 10 and 25 hours on any given week. Whether you are an undergrad or graduate student, the same thing applies. When all this stuff is on your plate and the schedule continues to fill up, one of the first things that tends to get pushed to the side is getting to the gym!

Here are five tips that will help you stay fit during your education.

1. Schedule Your Workout

Just like you schedule a time to write a paper or study for an upcoming exam, do the same for a time to work out. If you use an agenda or a mobile calendar, set aside at least 30 minutes to be active during your day. Many studies show that those who exercise on a regular basis actually get better grades and have more concrete, focused study habits.

2. Bike or Walk to Class

Whether your campus is small or large, simply biking or walking to class can help to keep you fit. Plan your day to leave enough time so that you can make the bike ride or walk to class and still get there on time. If you do happen to commute far enough that you must drive to campus, try to leave your car parked further away so you can bike or walk the rest of the way to class. Additionally, you can take some time to walk or ride after lunch, before the next class begins or at the end of your busy school day.

3. Watch Your Diet

Healthy eating on campus can be one of the biggest challenges for students. Due to the demanding schedule and often being on a “time crunch,” it’s easy to simply just grab and go, with thoughts of nutrition going out the window. But by simply watching your diet and walking, you can keep yourself more fit without much effort. Try to pack your lunch choosing healthy foods to eliminate the fast food stops and be certain to carry around a water bottle to drink as much water as you can throughout the day for proper hydration.

4. Find a Workout Buddy to Help Get You to the Gym

There are many benefits to working out with others. Having a workout buddy or small group that plans to meet at the gym on certain days will help you to stay on track. If you have the accountability as well as someone banking on you being at the gym, you are far more likely to actually get there and get the work done. Find someone with similar workout goals and interests and start planning to go together.

5. Use the Gym as a Study Break

Everyone needs to take a break from studying. Set a schedule where you use one of those breaks to get over to the gym for a workout. It will allow you to focus better, clear your mind, and be ready to get back to it once you are done. Study for a few hours, take an hour to get your workout in, and then get back to it!

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Regardless of your level of education or area of study, adding in a workout will benefit you in more ways than just staying fit. If you are having some trouble trying to fit in exercise with the busy demands of school, try to implement these five tips!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Overtraining is something that is commonly experienced in the fitness world yet frequently not recognized. What exactly is overtraining? It happens when the volume or intensity of exercise goes beyond your capacity to recover. Progress is no longer seen, and as time goes on, individuals who are overtraining tend to lose strength and become weaker. This is something that by definition everyone would want to avoid, but it’s easier said than done!

A lot of exercise happens to be a mindset. We’ve all been there: “I’ll just go for a run since I ate a whole pizza last night,” or “I’ll grab a second workout today so I can pig out on dinner.” However, maybe these things are pushing you over the edge into the overtraining zone, a place that you really don’t want to be.

Let’s take a look at five signs that you could be overtraining, and then five potential solutions.

Five Signs of Overtraining

• Repeated injury: Do you have an injury that heals and then comes right back again? One sign of potential overtraining is having repeated injuries pop up. Because you are not allowing proper recovery between training sessions, the injury will never fully heal and keep coming back.
• Exhaustion: Do you feel like you just can’t quite seem to get enough rest between training sessions? When an individual is overtraining, the work capacity being done is greater than the recovery time allotted. If you feel your body is not quite ready for the next workout, consider taking a rest.
• Lack of progression: Are you stuck in your workouts and not seeing any gains even with the greater work capacity? If you are overtraining, you will begin to see a lack of progression in strength and training gains. The workout plateau could be caused by other factors, but consider taking a look at your training if you are lacking in progression.
• Nagging injury: Do you have a nagging injury that won’t heal? If you have an injury that you cannot recover from and it refuses to go away, you might be training too much. Taking a break will allow your body to recover from those nagging injuries.
• Persistent muscle soreness: Are you constantly sore after workouts and never feel “normal”? A classic sign of overtraining is constant muscle soreness that will not go away. The lactic acid buildup in your body doesn’t have time to flush out of the muscles when the training regimen is too high.

If you are struggling with any of the overtraining signs, consider one of the following solutions.

Five Solutions for Overtraining

• Take a break. This tends to be the hardest one because of the challenging mindset, but you will do your body a huge favor if you take some time off. Maybe it’s a week or two weeks, but allow yourself enough time off to fully recover and see the gains that come from it.
• Reduce volume. One way to break overtraining issues is to reduce the amount that you are working out. You can reduce length or frequency of workouts during the week. Either way, cut down on the volume and see how you feel.
• Rethink your training plan. You may need to rethink the training plan that you currently have. Maybe you need to change up days or space workouts apart from what you currently have going. Take a look and make adjustments where necessary.
• Try a massage. Sometimes a deep-tissue massage will help to push out some buildup within your muscles. Take a day and schedule a massage in place of your training session and see if that helps.
• Reevaluate your goals. While no one wants to reduce a goal they originally set, sometimes if your body cannot take the load you are putting it under, you may need to make a change. This doesn’t mean that you need to reduce your goals; maybe just making small modifications would be acceptable.

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Yoga is good for all types of people who have all types of fitness goals. No matter what your age, size, shape, or training regimen, you can reap the benefits of doing it on a regular basis. In fact, there are different types of yoga, and some of them are quite challenging regarding strength and balance.

Yoga is NIFS Group Fitness Class of the Month. Let’s take a look at some specific groups of people and why yoga can be beneficial to them.

Athletes

For many athletes, the idea of getting a good, solid workout means needing a wheelchair to get out of the gym. However, a good 60-minute yoga session could really help far more than the mind tells you it can. In fact, one of these sessions may be, at times, even more beneficial than that 60-minute lift you were just about to do. Yoga helps to improve strength, flexibility, balance, coordination, mental control, and mobility; increases power; and works as a perfect active-recovery exercise.

Seniors

For senior fitness, yoga is great to help gain better stability and balance. As people age, their balance, stability, and proprioception diminish. But with the help of yoga, you can slow down the process. On top of improved stability and balance, yoga helps to improve flexibility and overall joint health, reduces high blood pressure, improves breathing, and helps to reduce anxiety or depression.

The General Population

For the everyday exerciser who is simply trying to fit exercise into their regular, busy life schedule, yoga is great, too! Yoga is actually a form of physical fitness and has several benefits for those looking for a relaxing yet challenging workout. Yoga helps boost emotional health, reduce back pain, reduce heart disease, put asthma at ease, boost memory, improve flexibility… and the list goes on.

Youth

Yes, yoga is good for kids as well. Yoga is good for the youth population because it gives them time to step away from technology, inwardly connect with themselves, and listen to their own feelings and ideas. For this age range of people, it has been found that yoga can help improve self-esteem, attention span, empowerment, and self-regulation.

Powerlifters

Believe it or not, powerlifting and yoga are a match made in heaven! Yoga for those who like to lift heavy helps improve grip strength and endurance, improve breathing, relieve knee and lower-back pain, aid in flexibility (specifically in the back for power lifters), and increase strength. While you might not be the first one in class to touch your toes, make that your next goal, then lift the car above your head!

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Check out NIFS’ group fitness schedule and join us for a class in Indianapolis. Namaste, friends and fellow soon-to-be yogis!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

This is a great time of year to get out and do some fitness activities that you do not get to do year round, living in an Indiana climate. As the weather turns, the opportunity for some watersports becomes more realistic. While there are many different things you can do for exercise on the water like kayaking, canoeing, and swimming, my all-time favorite outdoor activity is paddleboarding. The benefits of stand-up paddleboarding (SUP) are vast, and this activity has gained some serious traction over the past 5 years.

Benefits of SUP

• Great total-body workout: I remember the first time I saw someone paddleboarding. I thought, “Well that looks nice, relaxing, easy, and not intense!” It wasn’t too long afterward that I realized it was the opposite of that! It is relaxing; however, it is also work, depending on your total time, distance covered, and pace. SUP works your entire body from your toes gripping the board, your legs and core keeping you balanced, your arms and back from paddling, all the way to the tips of your fingers as they grip the paddle.
• Improves balance: SUP requires core stability and leg strength to keep you balanced on the board and able to stand. Balance is one thing that you will notice you need immediately; otherwise you will be in the water in a matter of seconds. While I wouldn’t say that it’s particularly hard to balance on a paddleboard, you do need to keep your center of gravity low and your body needs to be positioned in the right spot on the board.
• Low impact: If you are looking for a great alternative to give the joints a rest from running or other high-impact training, SUP may be just the thing to try. This is definitely a low-impact activity with many of the same benefits as others like swimming and biking.
• Improves overall strength: After spending a few hours out on the lake on a paddleboard, you might feel pretty good. But the typical muscle soreness that you feel after a workout becomes very real the next morning. When paddleboarding, you are using a lot of the smaller muscles that you don’t typically use, causing them to be sore the next few days. Some of these things include sore toes or feet from gripping the board, sore glutes because you are in the bent-knee position for quite some time, and sore muscles in the shoulder and back from paddling (not a frequent motion).
• Cardio workout: SUP can be a cardio workout depending on the intensity of your time out on the water. You can make SUP pretty fun by incorporating some races into your plan, which will get your heart rate up.
• Reduces stress: There is something peaceful about being out on the water, and I am not really a big nature person. Being on the water and looking at the sights around you helps you relax and reduce stress. And for those who really want to take this to the next level, you can try paddleboard yoga at Eagle Creek!
• Great social activity: If you can get a group of people together to go out on an afternoon trip, it makes paddleboarding all the more fun. Find a small island or shoreline you can paddle to and spend some time swimming and just relaxing in the sun.

Where to Try SUP in Indianapolis and Elsewhere

If you haven’t had the opportunity to give SUP a try, I would encourage you to find some time to do so. You can rent paddleboards at Eagle Creek, or if you are on vacation near some water, look up a few places. SUP is and activity that you can try once to get the hang of it, and then go out again and really enjoy it!

This blog was written by Amanda Bireline, Fitness Center Manger. To read more about the NIFS bloggers, click here.

Have you ever considered that punching and kicking is a form of exercise and fitness? Look no farther than the physique of boxers and fighters. And from time to time, we all need to do a little punching and kicking. In fact, not only is it a form of exercise, but you can burn a ton of calories doing it! If you like this type of stuff and are into different forms of mixed martial arts, you should really consider giving BODYCOMBAT™ a try.

This Les Mills class, will allow you to become more physically fit, faster, and stronger in less than 60 minutes. According to Les Mills, research shows that with a simple 55-minute class, the average caloric burn is 737! The class, inspired by mixed martial arts, is a cardio-based workout using just your body as the machine.

What to Expect from This Group Fitness Class

When taking BODYCOMBAT™, you can expect a whole lot of kicking, punching, and throwing elbows and knees (at the air, of course, and not at another class participant!). The class is a combination of kicks that work the lower half of the body, and blocks, strikes, and punches that are designed to work the upper half of the body as well as the core.

Who Is It Good For?

Everyone! For those who are looking for a cut upper body, BODYCOMBAT™ uses rapid boxing-style upper-body movements that work the fast-twitch fibers of the muscle. These fast-paced movements contribute to the “fit” upper body more than a traditional strength training workout that works more of the slow-twitch muscle fibers. Or maybe you are looking to become faster and more agile. BODYCOMBAT™ will help to improve your sprint time, jumping ability, and dynamic movement.

If you are looking for a different way to get more physically fit, this group fitness class of the month may be it. Discover the vast benefits of boxing and fighting—but without the black eyes, facial lacerations, and missing teeth!

To access the full group fitness schedule at NIFS, click here! Not a member? No problem! Click here to get a free class pass and try BODYCOMBAT™ on us!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Some people really love to run; some don’t. For those who do, running is so much more than just getting in a few miles to check “workout” off the list. It can be a social hour and a stress reliever; it can be therapeutic, present a challenge to take on, and help people step away from the mundane routine of waking up, going to work, coming home, and repeat!

Now for those who do not enjoy it, when you see all the promotions to sign-up to race you think, “Why on earth would I want to pay to run 13.1 or 26.2 miles? I don’t even want to bike or drive that far; why would I run that far?” Let me share with you five motivations to consider giving it a shot.

1. Raise money for a charity: This has grown in popularity over the last five years or so and is a great reason to sign up for a half or full marathon. If for no other reason at all, find your favorite charity, get some people to sponsor each mile you run, and when you finish you can joyfully donate that money to the charity of choice. I can’t think of any better reason to put in time than to do it for a cause or in memory of someone.
2. Inspire others: Others are always watching each of us, whether or not we realize it. Maybe it’s your kids, your spouse, or your best friend, but someone out there admires you. By turning your focus from yourself outward, you may inspire someone to do something that they thought was virtually impossible.
3. Stretch your limits: When is that last time you really pushed to see just how much you could do? If you have not experienced a full or half marathon, trust me when I say it can really stretch your limits. Maybe running this distance is something you have never imagined yourself doing. I assure you, you will run all the way to the point that you thought you could go, and then you’ll run right past it! Training for a distance race will absolutely push your limits, but it will also leave you feeling a huge sense of accomplishment afterward.
4. Meet new people: It’s really fun to be part of the running community. Training for an event like this takes a great deal of time and effort, and I can assure you that you will make some lifelong friends in a running group. Seriously, try it; next thing you know you will be traveling to other states to run together!
5. Learn your body’s capabilities: Sometimes we think we have hit the peak of what we can do, and we really understand what our bodies can physically handle. I challenge you to try running a half or full marathon. You will define new boundaries of what you are capable of. It’s truly amazing to think about what the body can sustain through training when done properly.

I hope that something on this list has hit home for you. Take a step past what you always thought was impossible or maybe just not very smart, and get yourself signed up for a race. We would love to have you come and train with us, too!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

 It’s triathlon season and 2016 program participant Allison Anderson is coming back for another round. Many people come back to try something a second time, and for Allison there was no question whether she was going to tri again!

I took some time to talk with Allison about her experience with the NIFS Tri-Training Program and what inspired her to do it. Take a few moments to hear what she has to say.

What made you decide to
join NIFS Go Girl Tri-Training Program?

I saw the Go Girl training advertised on the NIFS Instagram. I immediately thought, "I can swim, I can ride a bike, and I can run/walk 3 miles. Let's do this!" The training was intense, but it prepared me for what was ahead. I was also interested because it was an all-female race. It seemed a little less intimidating than competing in a male/female triathlon.

What was your favorite part of the training?

Swimming! I was a swimmer in high school and was missing the workouts. The swimming aspect of the tri was the deciding factor for me. I was ready to take on the challenge again.

What did the group training program offer you that you wouldn’t have been able to do on your own?

The training program offered a full training plan, the opportunity to find others that were around the same level, and information on appropriate nutrition and food choices.

Who would you recommend this training program for?

This training program would be great for any woman interested in participating in a triathlon. There are multiple levels of intensity, so it is appropriate for everyone. The NIFS staff is helpful with all levels, encouraging beginners and challenging veterans. 

Do you have any recommendations for those in the training program?

Have fun and follow your training plan. Following the training plan to a t will help you be as successful as you can. Making a friend who works at the same pace is encouraging and gives you accountability to keep working out, even when the whole group isn't working together. It's also nice to see that someone is working toward the same goal as you are. 

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If you are a woman looking for a new challenge like a triathlon, or maybe you’re a seasoned veteran in triathlons but are looking for a training group, the Women’s Triathlon Training Program may be just what you are looking for!

Spaces are limited! Register now so that you don’t miss out!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

For the month of May, we are highlighting Boot Camp as our group fitness class of the month. Have you outgrown some of the group fitness classes and want to take your training a step forward? Boot Camp may be just the thing you’ve been looking for to do that. This class is both challenging and exhausting, consisting of a 60-minute total-body workout. Let’s take a look at the benefits, class design, and who it best suits.

What does a Boot Camp class look like?

This is a good question, and the answer is simple: sweaty, exhausted people who need to jump into the shower immediately! Boot Camp takes place inside NIFS during the winter or stormy times; or often Steven, the class instructor, will take it outdoors. During the warmer months of the year, you will find Steven and his class along the Canal, downtown at the Indiana War Memorial, working out in White River State Park, or someplace around town that they find useful tools to utilize for their workout, all while getting a nice tan.

The format of the class typically involves some cardio, usually running or stairs and strength work like pushups, squats, lunges, and pull-ups. This class would fall into the categories of high-intensity, fast-paced resistance and endurance training.

Watch video.

What is it good for?

Boot Camp is beneficial in lots of different areas of the fitness realm: cardio, strength, calisthenics, social interaction, and the never-give-up mental attitude that we all need to have! Also, often it takes place outdoors because it’s good for everyone to get out occasionally and see nature (unless the mosquitos are biting).

This class helps those who feel they have outgrown some of the other group fitness classes and really need to take their fitness up a notch. You will benefit from the high-intensity workouts that boost your cardiovascular endurance and overall strength—not to mention, Steven has a good group of folks who love working out together and interacting socially.

I’m new to exercise; is this class for me?

While we never want to exclude anyone from our classes, it would be wise to work your way up to this one if you are a first-time exerciser. The goal at NIFS is to get everyone comfortable and confident in their workouts and not leave anyone discouraged. If you feel you are physically fit and ready to raise the bar a little bit on your own workout standards, this is the class for you to try next. If you are uncertain whether it’s too much, just show up a few minutes before class time and talk with Steven to guide you in the right direction.

Click here to see our full group fitness schedule and when classes are offered.

This blog was written by Amanda Bireline, Fitness Center Manager. To learn more about the NIFS bloggers, click here.

Trimester 1 (Weeks 1–12)

Nutrition: Not a lot of nutrition changes occur during the first trimester of pregnancy. During this time you might experience some of the more common unpleasant side effects of all of those hormones your body is producing—mainly nausea. Most research shows the best way to keep the nausea at bay is to constantly keep some food in your stomach. This could be crackers, fruit, half a sandwich, yogurt, etc. The key is to eat frequent meals throughout the day. For those that have nausea the worst in the morning, this might mean setting an alarm in the middle of the night to have a snack. Your calorie needs are not higher during this time and your weight should stay the same.

Exercise: During your first trimester, it’s typically okay to continue most things. You should continue whatever workout program you have been doing. Exercise is good for both you and your baby to assist in your mood, energy levels, weight, and overall health, so keep exercising; and if you don’t currently work out, try to start moderately. While most exercise is good, there are some things that you want to avoid. Make sure you avoid exercises done laying on your back, movements where your feet are in the air above your head (common in yoga and headstands), too much twisting of the abdomen, and explosive movements. Pay attention through the entire pregnancy to your temperature: keep yourself cool and regulate your breathing, being sure not to be overly strained.

Trimester 2 (Weeks 13–27)

Nutrition: The key thing to keep in mind is that you are not eating for two. Your body and your baby require only an additional 300 extra calories per day for the second and third trimester. Ideally, these calories will come from food sources that are good for you and the baby. Here is a list of important nutrients and an average goal to achieve:

• Protein: 75–100g each day to help with brain development and increasing your blood supply for the baby. Lean sources such as chicken, cooked fish, pork, eggs, beans, and nuts or nut butters are important to incorporate at meals and snacks. Keeping track with a food-logging app such as MyFitnessPal is the easiest way to reach your goal.
• Calcium: 1,000mg each day to help form the baby’s bones and tooth buds. This is around three to four servings of dairy foods such as milk, yogurt, or cheese each day. In addition, eating foods such as leafy greens and fortified foods is another way to reach this goal.
• Iron: 27mg per day is ideal to help increase blood volume. The best sources of iron are leafy greens, whole grains, and lean seafood.
• Folic acid: 600–800mcg per day to reduce the risk of neural tube defects such as spina bifida. This can be achieved by consuming a balanced diet with plenty of fruit, veggies, whole grains, and lentils.

Exercise: It is important to continue your fitness routine; however, you want to choose activities that are low impact like walking or swimming. Most exercises during this trimester are safe in moderation. Because of the muscles being distended, you want to avoid exercises that are done overhead like the military press. Also, be sure to eliminate jumping exercises or things like outdoor biking where there is potential to fall onto your stomach. Continue to avoid exercises on the back and keep your heart rate and breathing under control.

Trimester 3 (Week 28–birth)

Nutrition: While trimester 2 and 3 follow the same nutrition guidelines, there are some important things to keep in mind with foods while being pregnant. Some foods have been known to cause harm to the developing baby. The best way to avoid this is to be sure all meats have been cooked to their proper temperatures. Also, reducing or eliminating the caffeine from your diet is recommended. Sticking to 200mg or less per day (the amount in 1 cup of coffee) is ideal. In addition, avoid fish high in mercury such as shark, swordfish, and mackerel and have only small amounts of canned white albacore tuna. Finally, deli meats have been known to have listeria, so if you are eating it heat up your meat in the microwave to kill any possible bacteria.

Exercise: It is important to continue low-impact exercises. If you are a runner or someone used to high- to moderate-intensity exercise, make sure that you consult your physician before continuing your routine. During the third trimester, there should not be any lifting of heavy weights due to the stress it puts on the ligaments. Again, do nothing on your back. The important thing is to get adequate rest and hydration as you prepare to meet your little one.

As you can see, exercise and nutrition are both essential pieces to having a healthy pregnancy and birth of your child. If you have any questions regarding either your exercise routine or nutrition, consult your doctor at the start of your pregnancy to ensure a safe trip down baby lane!

This blog was written by Amanda Bireline, Fitness Center Manager, and Angie Mitchell, Registered Dietitian. For more information about the NIFS bloggers, click here.

One of the hardest things about trying something new is that deep-rooted fear of not being able to do it. When you want to achieve something and feel you are on shaky ground about whether you actually can achieve it, the odds of you starting the task drops.

The Payoffs of a Team Support System

One of the best ways to ensure that you overcome that fear is to have a support system or team behind you. There’s a lot to be said about the phrase, “There is strength in numbers.” Having that team environment and support system will allow for hefty payoff in your training. Take a look at some of the benefits.

• Accountability with like-minded people: While this may be the most obvious result, it also happens to be one of the most beneficial. Having a group of people who will follow the same training plan can help to keep you accountable in both your workouts and goals.
• Punctuality: Having a support team behind you in your health and fitness goals often correlates with your “workout buddy.” Having someone or a group to meet at the gym will not only get you there more often, but will also get you there on time.
• No excuses: There are about a million and one excuses that we all can come up with as to why you won’t get yourself to your workout. But by having a team behind you, the excuses drop quickly and the desire to make less and less of them becomes more and more real.
• Encouragement: Sometimes we all need a little bit of encouragement to keep us moving along and staying motivated. If you have ever been on any sort of sports team, you quickly learned that the power behind encouragement from more than one person is strong and can really get you going.
• Social network: As we know, the wide world of social media has exploded and is constantly at our fingertips. And in the exercise world, creating a social network in your workouts beyond face-to-face time in the gym is a great tool to keep yourself on track and “like” what your friends are doing. Exercise is more than fitness; it’s about the social experience involved, too.
• Motivation: We all have experienced those times in our fitness journey when we have wanted to give up. The demand is too hard, the time we have available is pressing, or the work project gets in the way and we quit. Having a team support system behind you will allow you to get over that roadblock and move in the right direction: forward.

Training within a group or team setting provides you with more than you thought you needed to meet your fitness goals. And training with a group of people who are working for the same thing can be powerful and even unstoppable!

Try NIFS’ Triathlon Training Program

If you are looking for this type of environment, you should try our Women’s Go Girl Triathlon Training Program. Training with a group of 30 women who are all working to cross the finish line at the Eagle Creek Triathlon in August is a fun and empowering thing! Give it a “tri" and challenge yourself to something new!

This blog was written by Amanda Bireline, Fitness Center Manger. To read more about the NIFS bloggers, click here.